Thursday, September 17, 2009

Rollin'

2.5 mile w/u
Goal: 3x 3 mile @ 10 mile race pace (5:40-5:45), 3 min rec
3 mile c/d

1. 16:59 (5:38, 5:37, 5:44), 2:59;
2. 16:50 (5:34, 5:37, 5:39, 2:59;
3. 16:35 (5:32, 5:33, 5:30).

Running for the bus on the way out to the park I was knew I was feeling good. However the workout was nearly derailed by the need to go 2'sies. Thankfully there was a John in hospitable condition, and we were good to go. Still, amateur mistake to be making at this stage.

The loop was good, first mile flat, 2nd slightly downhill, and 3rd making up the gain from the 2nd. Was not keen on this workout a few weeks back as I didnt trust my pace judgement but was very pleased with todays effort. At no point was I strained in the run (shouldnt be at 10 mile pace), and decided to try to open up on the last mile but stay relaxed. Was very happy with the results, and recovered pretty much immediately afterwards. Feeling good going into the half next weekend and more importantly the big one itself in 5 weeks. First things first though, I've got to go and pay my last respects to Matt 'Chewy/Easy/Rhino' Emond. Another good man gone after this weekend.

1 comment:

JoKin said...

oi, this is great stuff. you're gonna be in an excellent place come 5 weeks.